Pre-Workout Meals For Muscle Gain and Weight Loss


Pre-workout meals are a crucial part of your fitness regime. Many fitness freaks are often flummoxed over the best pre-workout meals for their weight loss and muscle gain journey. It’s very incumbent to have the right food before a workout as having the right meal assists you to stay in power during a workout. Here are some of 7 best pre-workout meals for muscle gain and weight loss that will boost your stamina. A lot of people go to gym with an empty stomach. But it is very vital to have the right food before a workout to provide your body with energy. Fitness experts suggest that you shouldn’t work out with a full stomach. You should rather treat yourself with right meal before 2-3 hours of your workout.

Pre-workout meals for muscle gain:-

Whole wheat bread with green salad or hard-boiled eggs

pre-workout meal for muscle gain

Whole wheat bread are crammed with nutrients. It is a good source of carbs. It has approximately 4grams of dietary fibre and 25grams of carbohydrates. Have one bread with a green salad or hard-boiled eggs as eggs are a source of proteins and is a source of Vitamin D and green salads are a source of vitamins. Green salad contains Vitamin A, Vitamin C, beta-carotene, calcium, folate, fiber, and phytonutrients as well as they are low in calories. Hence, this is a best option for pre-workout meal.


pre-workout meal for muscle gain and weight loss

Oats are sterling source of fibre and it releases carbohydrates leisurely. As a result, energy is kept stored in your body during workout which aggrandizes the power of harder training. It is also a source of Vitamin B which transmute into carbs and hence, providing a huge amount of energy to our body.

Grilled chicken

pre-workout meal for muscle gain

Chicken is a good source of protein and full with nutritional values. If your desire is to gain muscle then this would be a splendid option. Besides, chicken is also packed with calcium and phosphorous which keeps your bones healthy.

Fruits, especially banana

provide your body with nutrients by including fruits in your diet.

Fruits are high in fibre and an excellent source of essential vitamins and minerals.They also contain a variety of antioxidants, including flavonoids, which are beneficial to one’s health. A diet rich fruits and vegetables can lower one’s blood cholesterol levels, cancer, inflammation, and diabetes. Eating a banana before working out can help you achieve your potassium needs, which endorses muscle function and prevents muscle cramps.

Pre-workout meals for weight loss

The above meal for muscle gain also aids you in weight loss but there are certain foods which you can have as an alternative to that for losing mass.


Quinoa is primarily available in two varieties: red and white. It is stuffed with proteins, monounsaturated fats, potassium, phosphorus, copper, zinc, vitamin E and B6, riboflavin, niacin, thiamine, iron, and magnesium. It is gluten-free and helps you to cut belly fat.

Whey protein shake

weight loss pre-workout shake

Whey protein contains a wide variety of essential amino acids that are easily absorbed by the body. Fitness researchers have found that drinking whey protein before workout gives you strength and aids you in shedding pounds.

Sweet potato

Sweet potatoes are a good source of complex carbohydrates, fibres, Vit C and other essential nutrients. Hence, consuming as a pre-workout meal will provide energy throughout your training.

Remember to have these before 2-3 hours of workout. These meals are also the finest alternatives to include in your breakfast during your weight loss journey.

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